My training log and thoughts

 31.07.2026 Oh man, I wanna have a good deadlift today. I slept okay, and ate okay too even though I had no appetite. I made a pretty bomb pasta yesterday, everyone ate it way too quickly and that's pretty much the only major meal I had yesterday. Yesterday was a weird day. I've been a little too obsessed with that lemon coffee I've been having. I really wanted to write but I just couldn't. Fell asleep at a normal numan time (yay 😁) and my stomach hurt so much I stumbled downstairs and forced some rather random slop into my stomach as well as a tiny bit of that leftover pasta. Just a tiny amount; then I struggled with sleep apnea a little bit and flushed my nose a bunch of times until I figured to take a different sleeping position and I managed to fall asleep. I think I'll be gone and going by the end of August. I gotta go, man, I just need it, I need my freedom and my fun and the challenge that I set up for myself! That challenge is an interesting one, maybe I...

 29.07.2026 My sleep's been a total mess. About it later. Workout Warmup - wall pushups many sets, parallette pushup holds/stretches in short ranges. Wrist really strained on that first 113 PP set before yesterday - I was sad and distracted, should have taken a break and got my mind together. And it was a rather small issue! Bench press 20 - 40 - 60 - 80 110 for 6 lovely, great speed, scowling when I send the bar up 😁 133 for 4 nice too 153 for 2 not bad 163 for 2 really nice 165,5 for 2 - hard, but nice long range rather that Spoto. I THINK I need to make sure I don't rotate my elbows the wrong way. I also had too much caffeine but thankfully not dehydrated yet. But brain is messy. 165,5 for 2 much better, great speed 😀 165,5 for 2 a little worse - some balance issues, but otherwise smooth 168 for 2 - nice but a little too slow on second rep lockout 168 for 2 - nice speed but I ended up uneven, bumped my right elbow against the floor and did not lock out my right arm fully o...

 27.07.2026 Alright, another daytime reset is happening. Technically most of my workout on 25th happened on the 26th... So it's the next day, in a way. I had the sweetest dreams. I spent a lot of time in bed but couldn't sleep really well, a lot of small interruptions. But in the end I feel more or less okay. I just wish I could feel in the morning the same way I feel in the evening somehow. Ate okay, perhaps even above average - carbs, for once (potato puree). Took me a while to make it, and I wish I still had butter but I used it all up on the desert-style rice lol. Made another purchase the other day. A replacement fastex to fix the big old backpack, a nice summer balaclava and a baseball cap. I've been wanting to get some kind of headwear although I never wear any unless it's cold. But I do remember how hot it was and how I could have benefitted from sun protection. Well, I did not get sunstroke so that's good for me lol. Just a nice tan that only went away afte...

 24.07.2026 Decided that I have not recovered well enough for DL. Yesterday's Bench was pretty bomb! Just a warmup day. Overhead stretches with a stick, wall pushups - actually a bunch of sets. Floor pushup static holds in various positions and grips, including "eagle claw". "Bird dog" - I liked it a lot, never actually done it with intent. I can feel my obliques and my internal pressure on it. Another set and eventually I tried one-sided bird-dog - easy on my left side, hard on my right side - mostly because of my foot. Also I did some kneeling and stretching yesterday, kneeling on the balls of my foot as well as upper side; sat on my heels, used the pillow - it was pretty intense, my old injury got pretty fatigued from all the stretch. Old as in 10 months old lol, the ankle cut. Parallettes - pushups holds, JM-style micropushups for many reps (pec cramp!), standing Cricket pushups - you can actually shift your weight onto your arms when your do them! Second se...

 23.07.2026 Nice day. Mood bad, angry. Ate okay, slept good. Had one conventional 35/420, one cup of "oldschoolio" instant coffee, a half-full metal cup. You know, I boil it in the cup and then add stuff. Warmup - mostly just wall pushups. This wasn't enough to limber up my right wrist but it was good enough for everything else! Bench press 20 - 40 70 - 90 - 110 - 130 for 12 - just like I wanted, big warmup 160 for 3 kinda lame, did't set up well 153 for 3 good 153 for 3 machine 158 for 3 hard but good technique 158 for 3 strict but hard 160,5 for 3 much stronger than the first set, great power curve here 😁 I SHOULD try to do "jumping" pushups! Just like normal jumps improved my Squat lockout they should do the same! I've done this kind of workout many times before. Start with a weight that's a little too heavy, usually FAIL at it - didn't fail this time BUT I really didn't like the technique / speed on the first set of 160 - then slowly wor...

 21.07.2026 So, it's been two night of sleep of me not using nasal spray. First one was a little difficult, then I had a rest day (yesterday), now it's today. The sleep was okay, although it was hard for me to fall asleep because that DL moved me towards "nighttiming" rather heavily. But I'm still mostly a daytimer rn. So, overhead day today. I've been thinking I DON'T NEED as much volume on LIGHT WEIGHTS when I do warmups/technique work. WHY? Because... well, because of numbers. There is too much and there is too little and I'm pretty sure I'm well warmed up FOR heavy weights WHEN I usually do light weights. Simple as that. Additionally, I've only been able to put the bar on my shoulders at 110+ kgs. 100 is almost doable but painful. BEEN THINKING a lot about pushpress and pushpress technique. I actually kinda feel good about what's going to happen. Also, my brain has been opening up for some writing. Just a good feeling. *** FRICK it'...

 18.07.2026 IDEA from the 18th after watching some instagram physiotherapists - DL with toes on plates and see what the calf stretch does! https://www.instagram.com/reel/Da0BwZoxTso *** Какой же я был охуенный в прошлом году. Ни о чем на задумывался, только писал этот фанфик безмозглый, играл в фо76 и кочалсо, желал раздобыть тягу 300. И подошел очень близко! Охуенная была "новая программа", помнишь? Ну и сейчас я впрочем неплохой. В голове много всего было, но вот сегодня я понял что я реально спокойный. Да, у меня есть всякие сложные планы в разных категорях - НО они у меня совсем не вызывают нервозности как раньше! Спрашивается, почему я перешел на Русский язык. Наверное потому что я внезапно посмотрел вот это видео  https://www.youtube.com/watch?v=ff282RbHQx4  И у меня внезапно появилось желание быть собой, наверное, раскопать больше некой Русской искренности. Постригся и стал русским, вот угар. Я мог бы много говорить и думать о запади и России и странном русском мен...

 17.06.2026 Alright, Bench workout today! Slept well, ate not too much but it was okay. I was reminiscing on that day - I can't remember when, probably in May or June - when I had really nice, full muscle but I just did a fairly normal "working", volume workout. I was so full. so unique that day and I wondered today WHY I was full. It had to have been not just recovery but actual energy accumulation. I had an interesting time between July 2nd and yesterday. Yesterday it ended - I woke up knowing I have a rest day and I felt an urge to go for a walk across the rails and to the grocery store, but some treat for myself not to feel bored. I put on boots, really struggled to reinsert their native soles in lol. I tried to tighten the laces but barely managed to because of the flat laces. I used a multi-surgeon-knot lacing - it was semi-successful, I only chafed my left ankle. I felt weird cause I wasn't sure if I really wanted a haircut but I decided I do, after all! Took a...

 15.07.2026 So, I guess I'm not resting today. Figures, I've done way too little yesterday! Despite living as a "daytimer" and waking up early I couldn't fall asleep until almost 2 AM. Woke up around 6 or 7 😉 feeling sharp. Wasn't too hungry but I was surprised to realize the amount of leftovers I left myself from yesterday's breakfast amounted to a couple tiny pieces of meat and onion and some poorly cooked plov that was spoiled on top of that. Had some meat, ate it, feeling weird - both not hungry and not fully satisfied... It's got something to do with my buzzing, sharpened CNS. Perhaps "sharpened" isn't the best word, more like "flexed", "tight". Exactly like muscle. In tone. Sadly it doesn't mean I'm in a highly functional state BUT I might be in a highly functional state for other reasons. I wanna have a weightlifting style workout today. Decide exactly what I'll lift in OHP and PP and add weightlift...

 14.07.2026 Honestly, a lovely day. Went to bed and woke up at the most normal time possible. Made a huge breakfast but ate only a little. Went insanely enraged and smashed a wooden pallet against the wall when I almost rolled my ankle on it lol. That's a DL day for you! Otherwise nice relationships with everyone else. Busy doing all sorts of weird funny critiques on rdr, preparing chapter 9rw4 in my head - it was ch6 in rw3. I'm confused about what kind of dip I need for my pushpress... I think I don't know. I THINK you should LET your hips contribute naturally rather than use them intentionally. Ultimately it's supposed to be the kinda move you feet naturally. Watching this video again https://www.youtube.com/watch?v=ekB-4mehfgM  This is a very nuanced video. BUT I need to get to my DLs! Deadlift Actually some warmup - 20 one leg raises, some ball rolling with my leg 20 - 60 - 100 Randomly decided not to care about how I load it 153 for 6 kinda bad, but reminding myse...

 13.07.2026 Nice day. Woke up early, appetite okay. Read and wrote, finished ch8rw4. Had a couple coffees. Gonna bench. Workout Warmup Wall pushups - a lot, wrist very stiff. Parallettes - mini-pushups in the half-stretches position, strong grip - very nice warmup Bench 20 - 40 - 60 80 - 110 120 for 5 130 for 5 140 for 5 lovely. I "took the slack out" of the bar on this one too. I pressed it 50% and the unrack was very easy! I couldn't even wait for the next set 150 for 5 lovely, so very easy 😀 Then a small break 150 for 5 harder 150 for 5 a little better. I noted I lift on my wrists, right over the butt of the palm. I think I had a full grip on the previous ones. ALSO it's kinda not "wide grip" today - it's the pinky grip. 150 for 5 hard but done well. I think I'm kind of doing a bit of an arm press more so than bench... Those first sets - 140 and 150 - were pretty amazing, and the rest was nice. Success! 90 110 for 5 - trying to control the speed ...

 11.07.2026 Reminder from the 5th-6th: focus more on a good overhead lockout. *** Alright. I've again switched to daytime, if you can call it that. I only had a 52 hour break between the end of the last session and the start of this one. Man, I'm still fascinated by how I felt during that 213 set on DL before yesterday. So. Doing some very basic warmup and I'm wondering. I told some beginner guy on yt not to stretch before DL cause he was definitely doing too much. And I myself wonder what exactly I might be doing wrong in my overhead warmups. Workout Warmup - wall pushup, L-flys, some overhead stick stretches - only some!, some dynamic front rack rotations/catches with the stick; parallettes - some pushup variations and holds, surprising crunchy pain in my fibers - might be dehydrated a little. I sort of splurged madly and ordered a fuckton of groceries... Last couple days I've been eating rather poorly. I don't have a good feeling about the lastitude of these groc...

 08.07.2026 Hint from the 3rd: try pushing your knees past the bar, "sharp" into it *** Well, it's the 8th, technically already 9th - I'm straight up starting a workout past midnight. It's not gonna be too much, but it will be effortful! I had one really, really nice coffee. Then I took such a violent shit I immediately got hungry - and we're out of snacks of any kind, we only got raw food and I ate all the meat I cooked this morning. I also had some millet porridge, it was very nice. Heh, porridge. It's a Russian meme and it's kinda too true about me although I am a millennial. I like the western shit too much! But I am a patriot. I don't like their fucking politics, you better believe me on that. Anyway, so I had one really nice conventional. Deadlift 20 for 20 70 for 8 - counting it as four twos 163 for 8 - same here, DOHG, kinda slow. It's super humid, I'm sweating. 213 for 8 - heck, man, that was torture. That was weird. It was a super...

 06.07.2026 A warmup day - wall pushups, parallettes, then mostly lower body static-dynamic efforts and stretching, learning to kneel and squat down low, trying to even out the differences between legs, some balance work as well as foot training - strengthening toes and squat variations on balls of feet, all the while reading/listening to Penrod as narrated by Jonathan Burchard 😁  Not too much stuff, not too much pain, just enough to feel like I've done something. 07.07.2026 Okay, so I'm supposed to have some rather heavy DL TOMORROW... Interesting. NGL the last few days were really nice for me, in a certain way. On July 1st I got "distracted" - so annoying, and since then I haven't been at all. I'm really hoping God can help me stop it forever. Not only that, but my mind has been rather clear and pure. And it's extra annoying cause July 1st was generally a very good day, a happy one even - I guess that's what happens when you loosen the grip on yours...

 04.07.2026 Physical culture stuff, a "warmup day" Wall pushups - at least three sets Parallettes - 4 sets of various kinds of pushups with feet or knees on the floor, STRICTLY explosive - no stretching at the bottom. There was some stretching but it was separate; the goal was to try and make my tissues a little more springy, so I used very light loads/angles and only did accelerated, high-tempo springy movements. In those 4 sets I've also done the knee/hamstring/ankle stretches - kneeling stretches, with feet on balls of foot as well as the upper side of the foot on the floor. It was quite painful but tolerable. HERE I did stretch it, slowly but gently, but I also applied the principles from above and made it dynamic and springy. 05.07.2026 Nice day. Slept okay. No appetite but I ate okay too. Today's OHP. Been feeling calm. I've done some physical culture stuff yesterday. The creativity is kind of stuffed deep back inside of my head. I have what I need to write/...

 03.07.2026 I was really taken out of myself, man. I'll talk about this later. I had plans for today - I still do. Let's see. Deadlift 20 - 70 - 120 163 for 5 DOHG 183 - 2 sets of 3 DOHG feels nice 203 for 3 - 2 mixed grip, one straps - felt nice! 233 for 3 same 263 for 3 - one really lame mixed grip, two straps 283 for 1 straps - felt good but slow 305,5 - got it off the ground but not much else; afterwards I felt like I was chopped into two pieces 😂 You know, you cannot lift heavy if you're not getting up to 90-99% of your max. And percentages are such misused thing, cause they never ever mean anything. 80% of your max doesn't mean the weight is gonna be light or heavy or that you'll be able to lift it for certain reps. Percentages have absolutely nothing to do with your calculations. You should simply know the weights themselves and not percentages. For example - I think I would have needed to get to doing 290 for confident doubles, at least 4 sets, if I wanted ...

 01.07.2026 Nice day. Yesterday was a nice day too. Not much happened, I just enjoyed the internets and planned out the second chunk of ch8rw4. Enjoyed critiquing other people's stuff. I'm glad about something, about that planning I've done - cause a character that was once just a cardboard cutout is coming to life, it's interesting to me. I had once conventional 35/420. I'll have another one and read a little bit... Then we shall start. *** Might a little tumultuous, a little rough. But it's there. *** I got moderate Bench today. Maybe I'll do some other stuff. The whole point is to engage the nervous system in a strength-based way without fatiguing practically anything. I'm thinking I'll do some reppages and then I'll do very careful doubles, max control, from 140 to 150. Warmup - wall pushups, a lot of fun on the parallettes - pushup variations and static holds, pike pushups, moving from kneeling to standing with arm support, also some more co...